Is Eating Grains Good or Bad for Kids?

Healthy meals with the proper nutrients, food groups and ingredients help children lead a healthier life overall, according to The Children̵7;s Heart Center website. If you look at a food pyramid, you will see the five basic food groups -- fruits and vegetables, dairy, protein and grains. As you put together meals for your family, you might be confused about grains and whether or not a grain-heavy diet is right for your child. As with any food choice, being informed about the benefits and types of grains, as well as ways to add grains to your diet, will help you put healthy choices on the table for your child.

  1. All About Grains

    • Foods within the grains food group are those made from oat, wheat, barley, rice, cornmeal and other cereal grains, like buckwheat, bulgur and millet. Within the grain food group there are two categories, whole and refined grains. Some items that contain grains in a typical diet include oatmeal, tortillas, sandwich bread, cereal, rolls, cornbread and pasta.

    Grain Benefits

    • Eating a diet that has a sufficient amount of grains has several health benefits, according to experts with the United States Department of Agriculture. Individuals who eat grains might reduce the risk of heart disease, have a healthier weight and have a reduced chance of constipation. Grains have several vitamins and minerals that are vital to a healthy diet, including B vitamins, iron, magnesium and selenium.

    Choose the Right Grain

    • While grains are a good source of vitamins and minerals, making the right choice when serving grains will help maximize the health benefits. Whenever possible, make the grains you serve whole grains. Whole grains are grains that still have the bran and germ -- the part of the grain that holds the most nutrients -- intact. In enriched grains, the bran and germ are removed during the milling process, and while some nutrients are added back into the grain, some of the nutrients are lost. Look for foods with whole grain as the first ingredient when at the grocery store.

    Moderation

    • The proper daily serving of grains depends on your child̵7;s age and sex. Children age 2 to 3 years old should consume at least 3 ounces of grains a day, while children age 4 to 8 years old should consume 5 ounces of grains a day. If your child is a boy age 9 to 13 years old, he should consume 6 ounces of grains, while girls of the same age should consume at least 5 ounces. If your child has a diagnosis of gluten intolerance or celiac disease, avoid wheat, barley, rye and triticale, advise experts with the Mayo Clinic.

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